kukui
He meaʻai maikaʻi loa nā nati ma ka home a lawe pū me ʻoe i ka hana, akā nui nō hoʻi nā mea hoʻohana no nā nati i nā ʻano ʻano ʻano like ʻole. Hiki iā ʻoe ke hana i kāu waiu ʻalemona a i ʻole cashew nut, a me nā kīʻaha vegan e like me parmesan.
Hiki ke hoʻohana ʻia i loko o nā kīʻaha a i ʻole i hoʻohui ʻia i nā kīʻaha e like me ka pesto kahi o ka pine nuts ka mea nui.
Tofu
ʻo ia kekahi o nā meaʻai maʻalahi loa e kuke ai! He huahana kūikawā kēia - he haʻahaʻa i loko o nā calorie, akā he meaʻai nui ia ma muli o ka nui o ka protein. Ua maikaʻi kona ʻono ʻoluʻolu me nā mea a pau, a ʻo kona ʻano protein i mea nui i nā kīʻaha vegan a me nā meaʻai meaʻai.
Hū hānai
Hoʻohanohano ʻia e nā vegans he nui, hoʻohui lākou i kahi ʻono cheesy hou i nā kīʻaha. E ʻike pinepine ʻoe iā lākou i loko o nā meaʻai e like me ka mac a me ka cheese a i ʻole nā ʻuala. He maikaʻi nō hoʻi lākou no ka pipi ʻana i kekahi mau kīʻaha.
Hana ʻia ka hū meaʻai mai ka hū i hoʻopau ʻia. ʻElua ʻano hū: unfortified a paʻa. ʻAʻole i loaʻa i ka hū paʻa ʻole nā huaora a i ʻole nā minelala. ʻO nā mea wale nō i hana maoli ʻia e nā mea hū i ka wā ulu. Loaʻa ka hū meaʻai paʻa i nā huaora i hoʻohui ʻia e hoʻomaikaʻi i ka waiwai waiwai o ka hū.
Piʻi-piʻa
ʻO Chickpeas kahi kumu maikaʻi o ka protein a me nā kalapona, a me ka fiber. Hiki ke hoʻohui ʻia i nā curries, hoʻohana ʻia e hana i ka falafel a me ka hummus, a hiki ke hoʻohana ʻia ka aquafaba e hana i nā meringues a me nā kīʻaha ʻē aʻe.
Pāʻai mea ʻai
Hoʻokumu pinepine ka huʻu huaʻai i ka ʻono kumu no nā kīʻaha he nui, e like me ka sopa, quinoa, a i ʻole couscous. ʻO ke koho, hiki iā ʻoe ke kūʻai i ka hupa hua maloʻo maloʻo i mākaukau a hana ʻoe iā ʻoe iho.